VITAMIN BREAKDOWN

VITAMINS

We're all aware that vitamins are good for our bodies, to help them grow and develop properly.  But did you know that there are different types of vitamins, that digest differently in our bodies? Vitamins fit into 2 groups:

       1.  Fat Soluble Vitamins         

       2.  Water Soluble Vitamins 

    

Vitamins are necessary for our body to function and fight off diseases.  Your body cannot produce vitamins itself, so understanding how these vitamins are digested and where the come from will ensure your body is getting the nutrients it needs to grow, develop and function properly.  

FAT SOLUBLE VITAMINS - Are needed in our bodies in small amounts.  These type of vitamins need fat to be absorbed and used in our bodies.  Luckily most foods that contain these kind of vitamins already contain a little bit of dietary fat.  To get the most out of these type of vitamins in fruits and vegetables try eating them with a little bit of light salad dressing, hummus, nut butters or any other source of heart healthy fat!  We DO store fat soluble vitamins in our bodies, but it is still a good idea to eat foods rich in these vitamins every day!

Fat Soluble Vitamins include: A, D, K, E (I remember them, by rearranging them into the name KADE... little trick 😉)  

The following chart defines the fat soluble vitamins function in our bodies and the sources for which to find them.

WATER SOLUBLE VITAMINS - Are also needed in our bodies in small amounts.  Our bodies cannot make any of these vitamins on their own, which is why it is VERY important we consume them in the foods we eat.  These type of vitamins are available in many kinds of food.  We DO NOT store water soluble vitamins in our body, once our body gets the amount we need we excrete extra amounts in our urine.  So its crucial we eat foods that contain these vitamins everyday.  If you are eating a variety of fruits, vegetables and whole grains every day you are probably getting all the water soluble vitamins you need!

Water Soluble Vitamins include: B vitamins (B1, B2, B3, B6, B12), Folate, Pantothenic Acid and Biotin.

The following chart defines the water soluble vitamins function in our bodies and the sources for which to find them.

With a better understanding of these vitamin break downs we can arrange our diet with nutrient rich foods and replace the empty calories in our diet.  Make those calories count! 

http://extension.usu.edu/fscreate/ou-files/fat_soluble_vitamin_sheet_copyjan.pdf

http://extension.usu.edu/fscreate/ou-files/water_soluble_vitamin_sheet_copyJan.pdf